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Steel Cut Oats vs Rolled Oat vs Instant Oatmeal

Serve a bowl of delicious oatmeal as your breakfast, would be your best choice to kick start your day. “Avena Sativa”, is oats scientific name. Oats contains multiple vitamins that needed by people. It is also rich of minerals. Beta-glucan, a specific type of fiber that found in oats. After many years of study, this specific fiber has positive effects on cholesterol level. Oats is a great source of energy and food, especially for people with heart disease or diabetes.


Different method to produce oats by manufacturers affected the nutrition of oats. Oats sell in the market, such as steel cut oats, rolled oats, instant oats, quick cooking oats and more. Among these oats, do you really understand the differences between them? Now, we explains and share some knowledge to you about the differences between steel cut, rolled and instant oats.

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What's The Difference Between Steel Cut , Rolled and Instant Oatmeal?


Steel cut oats are known as Irish Oats. Steel cut and rolled oats has almost the same nutritions that beneficial to people. Both are low in cholesterol, high in carbohydrates. The major difference between them is the method of processing.


Steel cut oat basically is using steel blades to break the groats of Oats into smaller pieces. Rolled Oats are produced by few steps. Steamed, rolled, steamed again and then toasted, in the end become thin flakes. Steel cut oats take longer time to cook compare to rolled oats. The texture of steel cut oats is chewy than rolled oats. As stated before, steel cut oats and rolled oats are both healthy. But steel cut oats are slightly lower on glycemic index (GI). We would probably recommend to choose steel cut because it takes longer to digest. The pieces is bigger than rolled oats, take more time for digestive enzymes to reach the starch inside then can slow down its conversation to sugar.


The process of producing the steel cut oats, reduce the damage to the grains. Steel-cut oats keep you feel fuller longer than rolled oats, which can help you for weight loss and provides energy you need.

However, in this modern day, not everyone has enough time to cook oat especially steel cut oat. Manufacturers also introduce instant oat for busy people to prepare oats in an instant way.

Instant oats are cut more finely than rolled oats. It is only takes about 3-5 minutes to prepare it. Instant oats usually has been pre-cooked and dried, you just only need to add in hot water to eat it. Instant oats always taste differently compare to steel-cut and rolled oats. Instant oats is less healthy because it usually added sugar, preservatives or flavoring. Instant oats that without adding bad ingredients is healthy too. Instant oats is finer than steel-cut and rolled oats, it does not help you to stay fuller longer. Instant oats that added sweetener is less healthy and most of the manufacturer has added sodium.

Choose the plain instant oats and make your own recipe, is a way better than you consume a flavoring instant oats.